Mediterranean Salad with Asparagus, Olives & Sun-Dried Tomatoes
This vibrant Mediterranean salad brings together buttery lettuce, briny olives, sun-dried tomatoes, fresh basil, and quickly sautéed asparagus, all tossed in a simple balsamic vinaigrette. It’s light yet satisfying, full of nourishing fats and fiber, and easy to adapt with your favorite protein for a complete meal.
Calling all olive lovers—this one’s for you. If you’re craving a fresh, low-carb summer lunch that doesn’t require much effort, this Mediterranean salad recipe comes together in 15 minutes or less and keeps you full all afternoon.
It’s an easy way to use up leftover asparagus or garlic chicken from the night before, while still tasting bold and fresh.
Think antipasto, but in salad form—briny olives, crisp sautéed asparagus, sun-dried tomatoes, and feta cheese (totally optional). Once everything is tossed with a quick scratch-made vinaigrette, you’ll be transported to Italy on your first bite.
This recipe is written as a single entrée salad, but it scales easily if you’re serving a group.
Nutrition Notes
This Mediterranean salad recipe is rich in heart-healthy monounsaturated fats, soluble and insoluble fiber, and potent antioxidants. Olives, olive oil, asparagus, and sun-dried tomatoes are all nutritious Mediterranean ingredients that add variety to your eating plan.
Key Ingredients
- LETTUCE – I prefer butter lettuce for this recipe because it’s soft, tender, and slightly sweet, but use whatever you prefer. Red leaf varieties have higher levels of polyphenols.
- OLIVES – A mix of black and green olives adds depth of flavor. Castelvetrano and Frescatrano are especially smooth and buttery, making them my first choice for this salad.
- SUN-DRIED TOMATOES – Look for organic tomatoes packed in extra virgin olive oil for the best flavor and nutrient absorption.
- ASPARAGUS – Quickly sautéed for ease, flavor, and texture. If you have leftover sautéed asparagus, just use that.
- FRESH BASIL – Brightens the whole dish with a fresh, slightly sweet and peppery bite.
- CAPERS – Love ‘em or hate ‘em, these little buds are packed with briny flavor. Skip them if you’re not a fan.
- FETA (Optional) – Adds a creamy, tangy contrast. Omit if dairy-free.
- BALSAMIC VINEGAR – Quality matters here. Traditional balsamic is aged for 18 years, so it has a less acidic, smooth, and naturally sweet flavor without the added sugar common in less expensive, lower-quality grocery store brands. Trust me—it’s worth the splurge.
Health Coach Tip
Olives are a natural source of electrolytes, making them especially refreshing on hot summer days. If using canned olives, look for ones without preservatives, in a can with a BPA-free lining.
How to Make This Fresh Mediterranean Salad
Start by warming a drizzle of oil in a small skillet over medium heat. Sauté the chopped asparagus until it’s bright green and just tender with a slight bite. This only takes a few minutes and adds so much flavor.
While that cooks, add your lettuce, olives, sun-dried tomatoes, and basil to a large mixing bowl, then prepare the vinaigrette.
In a small bowl or jar, whisk together the olive oil, balsamic vinegar, onion powder, and a pinch of sea salt until emulsified.
Toss the salad gently with the dressing, then plate it up and layer the cooked asparagus over top. Sprinkle with capers and feta if you’re using them and finish with a few spins of freshly cracked pepper.
Top with your protein of choice (salmon with pesto sauce is a delicious Mediterranean-inspired favorite) and enjoy immediately.
Substitutions
- Vegan: Skip the feta and animal protein. Add chickpeas and a tablespoon of hemp seeds for a plant-based protein boost.
- Lower Sodium: Omit salt from the dressing, since olives, capers, and feta are naturally salty. You can also rinse the olives and capers before adding them to the salad to remove any residual brine.
I highly recommend enjoying this Mediterranean salad for lunch, outside in a puddle of sunshine to reset your energy.
🫒Give it a try this summer and let me know how you like it in the comments below!
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Healthy Mediterranean Salad
- Prep Time: 10 minutes
- Cook Time: 5 minutes
- Total Time: 15 minutes
- Yield: 1 serving 1x
- Category: Salad
- Method: Sautéing
- Cuisine: Mediterranean
- Diet: Dairy-Optional, Gluten Free, Keto, Low-Carb, Vegan-Option
Description
This Mediterranean salad is made with butter lettuce, olives, sun-dried tomatoes, basil, and sautéed asparagus, tossed in a simple balsamic vinaigrette. Top it with your favorite protein for a light, satisfying meal.
Ingredients
For the Salad:
1 teaspoon extra virgin olive oil
3–4 medium asparagus spears, woody ends removed, chopped into 1-inch pieces
3 large handfuls of organic butter lettuce, rinsed and torn
1–2 tablespoons sliced black olives, drained
6–8 pitted green olives (such as Castelvetrano or Frescatrano)
3–4 sun-dried tomatoes in olive oil, roughly chopped
2–3 stems fresh basil leaves, torn
1 teaspoon capers (optional)
Feta cheese crumbles (optional)
Protein of choice (such as Pesto Salmon or Garlic Chicken)
Freshly cracked pepper
Dressing:
1 tablespoon extra virgin olive oil
1 teaspoon traditional dark balsamic vinegar
1/4 teaspoon onion powder
Pinch of fine sea salt
Instructions
Sauté the asparagus: In a small skillet over medium heat, warm a drizzle of olive oil. Add the chopped asparagus and sauté until bright green and just tender, about 5 minutes.
Prepare the salad: Combine the lettuce, olives, sun-dried tomatoes, and basil in a large bowl.
Make the Vinaigrette: In a small bowl or jar, whisk together the olive oil, balsamic vinegar, onion powder, and a pinch of sea salt.
Dress the salad: Pour the vinaigrette over the salad and toss gently to combine. Transfer to a salad bowl and top with the sautéed asparagus.
Finish: Sprinkle with capers and feta (if using) and finish with a few spins of fresh cracked pepper.
Add protein: Top with a protein of your choice, and serve immediately.
Notes
Vegan: omit the feta and animal protein. Add chickpeas and a tablespoon of hemp seeds for a plant-based protein boost.
Lower Sodium: Omit the salt from the dressing, since olives, capers, and feta are naturally salty. Rinse the olives and capers before adding them to the salad.
